Egg White Oatmeal Base

I keep seeing this idea on IG of adding egg whites to oatmeal to increase the protein so I figured I’d take a stab at it.

This recipe is a base recipe, with the idea of adding toppings/stir ins to it, not eating it plain – but you do you!

My favorite way to eat it… ChocoBanana & Almond Egg White Oatmeal!

Ingredients:

• 1/2 cup fat free milk
• 18 g chocolate whey protein powder
• 1 serving (145 g) Egg White Oatmeal Base
• 115 g banana, smashed (about 1 medium)
• 7 g sliced, unsalted almonds

Directions:

• In a shaker cup, mix 1/2 cup fat free milk and 18 g chocolate whey protein powder.
• In a medium bowl, combine 1 serving (145 g) Egg White Oatmeal Base; 115 g smashed banana; 7 g sliced, unsalted almonds; and protein shake.
• Lightly cover (not fully sealed) and microwave 60 secs.

Other suggested toppings and/or stir ins:

🍫 Chocolate Add-Ins

• Cocoa powder (1–2 tsp) – deepens chocolate flavor without extra sugar
• Dark chocolate chips (5–10 g) – for texture; melts nicely when microwaved
• Chocolate almond butter (5–10 g) – lean into an almond note
• Cacao nibs (5 g) – crunch + bitterness to balance sweetness

🍌 Banana Enhancers

• Banana extract (¼ tsp) – gives banana flavor without carbs
• Freeze-dried banana crumbles – intense banana flavor + crunch
• Caramelized banana slices (air-fried or pan-seared, no added sugar)

🌰 Nut & Crunch Options

• Toasted slivered almonds – more flavor than raw
• Pecans or walnuts (chopped, 5–10 g) – richer mouthfeel
• Almond flour (1 tbsp) – subtle nuttiness, thickens oatmeal
• Granola “dust” (1 tbsp) – just enough crunch without going full granola

🧁 Dessert-Style Flavor Boosters

• Vanilla extract (½ tsp) – makes it taste more like dessert
• Almond extract (⅛–¼ tsp) – very potent, but incredible here
• Espresso powder (¼ tsp) – turns it into mocha if you combine with chocolate
• Cinnamon or cinnamon-cocoa blend – warmth + depth

💪 Protein & Texture Booster

• Greek yogurt (2–3 tbsp, stirred in after heating) – creamy, tangy contrast

🍓 Fruit Variations

• Strawberries + chocolate – classic and light
• Cherries + cocoa – Black Forest vibes
• Raspberries – cuts sweetness, great with dark chocolate
• Zucchini (finely grated, 30–40 g) – adds volume, zero flavor (trust me)

🧂 Tiny Finishing Touches

• Pinch of flaky sea salt – to make any chocolate you use *pop*
• Drizzle of almond extract + milk – “bakery” flavor
• Dusting of cocoa powder on top – presentation matters!

Egg White Oatmeal Base Recipe

Ingredients

• 1 cup fat free milk
• 72 g (1/2 cup) rolled oats
• 13 g (2 tsp) honey
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• 62 g (1/4 cup) liquid egg whites

Directions

1. To a small saucepan on stovetop, add 1 cup fat free milk and bring to a boil.
2. Decrease to medium heat and add 72 g (1/2 cup) rolled oats and cook 10 mins, stirring frequently, until almost all of the milk is absorbed.
3. Decrease heat to low and add 13 g (2 tsp) honey, 1/2 tsp ground cinnamon, and 1/4 tsp ground ginger – then stir until well-combined.
4. Return to medium heat and add 62 g (1/4 cup) liquid egg whites – then cook up to 2 mins, stirring constantly, until egg whites are fully cooked.

NUTRITION FACTS
Servings	2
Amount Per Serving	0.6 cup (5.11 oz | 145 g)
Calories	207
		% Daily Value*
Total Fat	1.5 g	2%
Saturated Fat	0 g	0%
Trans Fat	0 g
Monounsaturated Fat	0.5 g
Polyunsaturated Fat	0.5 g
Cholesterol	5 mg	2%
Sodium	145 mg	6%
Total Carbohydrate	29 g	11%
Dietary Fiber	4 g	14%
Total Sugars	9 g
Added Sugars	6 g
Sugar Alcohols	0 g
Protein	18 g
Vitamin D	2.5 mcg	13%
Calcium	225 mg	17%
Iron	1.6 mg	9%
Potassium	360 mg	8%
Vitamin A	90 mcg	10%
Vitamin C	0 mg	0%
* The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

#LactoOvoVeg #LowFat